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Posts by Admin
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10-25-2020 WOD
Warm-up LINE DRILLS (5:00 CAP) Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, on your call. 25’ Walking… Continue reading
/ W.O.D.
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Saturday 10-24-2020
Warm-up 2 ROUNDS 15/12 Cal Row 10 PVC Pass Throughs 10 PVC Overhead Squats 10 PVC OH Lunge Into… 2 ROUNDS 15/12 Cal Row 10 Barbell Hang High Pulls 10… Continue reading
/ W.O.D.
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Friday 10-23-2020 WOD
Warm-up 3 ROUNDS 10 Empty Barbell Good Mornings 20 Glute Bridge-Ups Into… 3 ROUNDS 10 Empty Barbell Romanian Deadlifts 10 Kipping Swings 10 V-Ups Strength ON A 20:00 RUNNING CLOCK…… Continue reading
/ W.O.D.
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Thursday 10-22-2020 WOD
Warm-up EMOM x 8 MINUTES MIN 1 – :45 Wall Ball Front Squats* MIN 2 – :45 Bike** *2nd round: Change to Wall Ball Push Press to Target, 3rd &… Continue reading
/ W.O.D.
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Wednesday 10-21-2020 WOD
Warm-up 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches Skill… Continue reading
/ W.O.D.
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Tuesday 10-20-2020 WOD
Warm-up 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Strength ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat*… Continue reading
/ W.O.D.
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Monday 10-19-2020 WOD
Warm-up 250m Row Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Skill ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max… Continue reading
/ W.O.D.
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Sunday 10-18-2020 WOD
Warm-up FOR TIME (10:00 CAP) 400m Jog Into… 3 ROUNDS 10 Walking Alt. Samson Stretches 10 Walking Alt. Leg Kicks 5 Inch Worms w/ Push-Up Into… 200m Jog Strength EMOM… Continue reading
/ W.O.D.
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Saturday 10-17-2020
Warm-up 3:00 Row (Increasing Effort top of each minute) Into… AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Workout… Continue reading
/ W.O.D.
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Friday 10-16-2020 WOD
Warm-up AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Skill EMOM x 15 MINUTES MIn… Continue reading
/ W.O.D.
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Workout of the Day
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09/29/2024 Sunday’s Workout
WARMUP LINE DRILLS (1x Each)Jog (Down + Back)Quad Stretch + Reach (Down)Alternating Single Leg RDL (Back)Lunge + Twist (Down)Side to Side Lunge (Back)Carioca (Down + Back)Side Shuffle (Down + Back)… Continue reading
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